Mass Gain Muscle Plain For The Working ManThis plan is ideal for those lifters who want to add some muscle, have been training for a while, but also have outside demands of everyday life and stresses that come into play. The majority of people who lift, do so for enjoyment and health. Their priority is not always that of the gym, however, that doesn’t mean that they should neglect a plan or hopes of achieving the body they have always wanted. I have designed a 4-day split which allows the flexibility around sessions and still keeps a balanced routine.

Weekly Split (suggested, can be altered as required)

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Push 1 Pull 1 Lower 1 FREE DAY

As you can see above, we will train on Monday, Tuesday, Thursday and Friday. The FREE DAY is a repeat day, so you will complete one routine twice per week. You can change this as often as you want. If you have a specific body part you want to work on, this is a great way to do so. One rule of thumb, whatever workout you choose to do twice, do so on Monday and Thursday. I will also be mixing up sessions so that we have an element of metabolic and mechanical stress in one session

Tempo:Negative / Transition A / Positive / Transition B

Mass Gain Muscle Plain For The Working Man Super Sets: A super set is when you perform two exercises in conjunction to another, with very little/no rest between. Be sure to have both exercises set up before you start to limit the time between them. Once you have completed the super set, then you rest for the allocated time.

Forced Reps: These are to be used at the end of a set. As you come to the last few repetitions, you will start to slow down in execution of the movement. The idea of the forced rep is to keep you moving and help you complete an extra few repetitions once you have hit failure. You should only add an extra 2-3 reps to any one set at the end. 

Negatives: The big difference between forced and negatives are that you actually need help from the start of the set. The idea is to overload the muscle on the eccentric lowering of the weight. When performing a negative, it is key that the spotter is strong enough to get the weight up for you. Then you must take full control on the way down. 

Drop Set: You perform your first set for you predicted reps and once you hit failure, pick up 65-75% of that weight and continue the movement until failure once more. 

*= Where you see the *is when you perform the advanced method. 

PUSH

Exercise Reps Advanced Techniques Tempo Rest
DB Flat Chest Press 8,6,4*,2* Forced Reps 2/2/1/0 90-120 Seconds
Decline Machine Press 8,6,4*,4* Negatives 2/3/1/0 90-120 Seconds
Incline BB Chest Press 12,10,8 Drop Set 2/2/1/0 45 Seconds
Pec Dec or Cable Crossover 12,10,8 2/3/1/0 45 Seconds
Seated DB Shoulder Press 8,6,4*,2* Forced Reps 2/3/1/0 90-120 Seconds
Standing Lateral Raise 12,10,8 Drop Set 2/3/1/0 45 Seconds
Seated Front Raise 12,10,8 Negatives 2/3/1/0 45 Seconds
Flat Bench French Press
8,6,4*,2*
Forced Reps
2/2/1/0
90-120 Seconds
Overhead Rope Extensions 12,10,8 Drop Set 2/3/1/0 45 Seconds

PULL

Exercise Reps Advanced Techniques Tempo Rest
Deadlift 8,6,4,3,2 2/2/1/0 90-120 Seconds
Wide Grip Pulldown 12,10,8 Negatives 2/3/1/0 45 Seconds
Bent Over Row 8,6,4,3,2 2/2/1/0 90-120 Seconds
Close Grip Pull Down 12,10,8 Drop Set 2/3/1/0 45 Seconds
Shrug 8,6,4,3,2 2/2/1/0 90-120 Seconds
Face Pulls 12,10,8 Drop Set 2/3/1/0 45 Seconds
Barbell Curl
12,10,8,6
Forced Reps
2/3/1/0
45 Seconds
Supine DB Curls 12,10,8 Drop Set 2/3/1/0 45 Seconds

PULL

Exercise Reps Advanced Techniques Tempo Rest
Leg Extensions 12,10,8*,6* Drop Set 45 Seconds
Hack Squat 8,6,4,3,2 Forced Reps 2/2/1/0 90-120 Seconds
Leg Press 8,6,4,3,2 Forced Reps 2/2/1/0 90-120 Seconds
Seated Hamstring Curl 12,10,8,6*,6* Drop Set 2/3/1/0 45 Seconds
Squat 8,6,4,3,2 Forced Reps 2/2/1/0 90-120 Seconds
Calf Raise 12,10,8,6*,6* Drop Set 2/3/1/0 45 Seconds



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